6 Steps to Form a Six Pack Stomach

Having a six-pack stomach is everyone's dream. In addition to signifying fitness, six-pack abs in both men and women also make a person more attractive. To have a six-pack stomach, you must focus on burning body fat, not on weight loss. Below there are ways to form a good six-pack stomach, namely:

1. Eat enough protein

Protein can build muscle and burn fat in the body. Of all macronutrients (protein, carbohydrate, and fat), protein has the highest thermogenic effect, which is the effect of producing heat to reduce fatigue in the body. That is why protein is called the most valuable macronutrient of all.

This is also the reason for professional athletes and bodybuilders to eat foods that contain lots of protein. This applies not only to men but women as well. All humans have the same DNA and body tissue, so we all need protein to stay alive while burning fat.

2. Eat carbohydrates after exercising

Many people are mistaken and believe that carbohydrates are bad macronutrients and can cause fat. However, natural wheat or starchy carbohydrates such as sweet potatoes, brown rice, and oatmeal are quite beneficial for your mission to form a six-pack stomach, especially if consumed after exercise. When you eat carbohydrates after exercising, carbohydrates have little possibility to turn into body fat.

Try to eat carbohydrates in moderation, accompanied by 1-2 bowls of vegetables each time you eat. This will ensure your body gets the vitamins, minerals, antioxidants, and fiber needed to carry out all bodily functions and also keep the body healthy.

3. Eat healthy fats

Make sure you also include healthy fats in your diet, especially polyunsaturated fats and monounsaturated fats such as raw nuts, peanut butter, fish oil, and olive oil. Food fats from these sources will maintain stable insulin levels, which are important for lowering belly fat and forming a six-pack stomach.

However, that does not mean you have to eat a bag of beans. This means you don't need to be afraid to consume healthy fats in your food. By combining protein with several green vegetables, balanced carbohydrates, and healthy fats, you will increase your metabolism and turn your body into a fat-burning machine 24 hours a day.

The best part is that you can do six-pack abs without supplements, abdominal exercise equipment, or hundreds of crunches.

4. Stop crunching

Mike Wunsch, C.S.C.S, founder of Men’s Health, said that classic abdominal movements such as crunches and crunches will work only on the muscles that function to flex the body, namely the lower spine. But multi-joint movements, such as lifting weights, will produce a far greater reduction in total fat and muscle formation than crunches and crunches. Lifting weights can build muscle and stamina. This will maintain your muscle mass while burning body fat.

You can also combine weight lifting and other exercises for better results. Do joint exercises on your exercise program such as:

5. Stop spending your time on a treadmill

If you only have about 30-40 minutes to exercise, then every second has to be put to good use. A study at the University of Southern Maine found that a set of weight training burns the same amount of calories when we run 6 minutes per 1.6 km. So, every second you lift weights, you will produce more energy.

Studies at the University of North Dakota also state that lifting weights through a variety of movements can increase your flexibility rather than running.

6. Do enough core training

Wunsch said that training core muscles when your muscles are still fresh can achieve benefits in increasing stamina. If you focus on strengthening core muscles, you can lift heavier weights in weight lifting, so the body will burn more calories and more muscle will work.

6 Steps to Form a Six Pack Stomach - Tips Fitness